Kickboxing · Belt grading
Exam program
For every belt you can see what you need to show at the grading: techniques, fitness, board break, sparring, self-defence, theory, training sessions and the waiting time. Everything is also available as a PDF to print.
Downloads
Little kids4 to 6 years
PDFExam programOverview of all belts (in German)PDFExam sheet1 page per belt to tick off (in German)Kids & teens7 to 15 years
PDFExam programOverview of all belts (in German)PDFExam sheet1 page per belt to tick off (in German)Adultsfrom age 16
PDFExam programOverview of all belts (in German)PDFExam sheet1 page per belt to tick off (in German)Exam registration formFor all age groups
PDFExam registration formFill in and hand it to your coach (in German)How the grading works
Who can take the exam?
Your coach will clear you when you know the techniques well and have trained regularly. The waiting time counts from your last exam.
Registration
You can get the exam registration form at the gym or download it here. Please hand it in, filled out, to your coach. For kids, a parent signs.
Exam fee
Gradings up to the belt before green cost €50, from green €75, the black belt grading €300.
What to bring
Your current belt, Stellar shirt or training clothes, boxing gloves, shin guards, mouthguard (kids also headgear), a drink and the printed exam rules for your belt.
Board break
For all belts we break real wooden boards (spruce). The thickness depends on age: little kids 0.5 cm with hand or simple foot techniques, kids 1–1.5 cm, from age 13 and adults 2 cm. The coach holds the board. If you fail three times, you may switch the technique or make up the board break at the next training.
On exam day
Be there 30 minutes early. The exam consists of warm-up, technique, combinations, sparring, self-defense and theory. Afterwards you get your new belt and a certificate.
Skipping a belt
With a very good performance, the examiner can allow you to skip a half belt.
How hard is the exam?
Our exams are challenging on purpose: endurance test, shadow-boxing routine, board break, sparring against changing partners and, from the middle belts on, a written theory test. If you want to pass, you need to train regularly.
The 8 Stars
Every belt stands for one of our 8 Stars: respect, discipline, honesty, helpfulness, courage, self-control, focus and family & togetherness. At the grading you explain your star and give an example from your everyday life.
Next belt grading: see Events – See dates →
Our values · The 8 Stars
What your child learns with us for life
Martial arts here is more than kicks and punches. Every belt stands for one of our 8 Stars – so character, self-confidence and focus grow with every session.
1
Respect
We treat coaches, partners and opponents fairly and kindly – no matter where someone comes from.
In everyday life: I listen, say thank you and treat others the way I want to be treated.
2
Discipline
We arrive on time, train regularly and don’t give up when it gets tough.
In everyday life: Homework first, then the phone.
3
Honesty
We tell the truth, own our mistakes and learn from them.
In everyday life: When I get something wrong, I admit it.
4
Helpfulness
The older help the younger, the strong help those who are still learning. Nobody is left alone here.
In everyday life: I help where I can – at home, at school and in training.
5
Courage
We dare to try new things, say no when something isn’t right and stand up for others.
In everyday life: When someone is bullied, I don’t look away – I get help.
6
Self-control
Martial arts only in training, competition and self-defence – never to hurt anyone. Even when we are angry, we stay fair.
In everyday life: I stay calm, even when someone annoys me.
7
Focus
We listen carefully and give our full attention. Phone away – focus on.
In everyday life: At school I pay more attention and learn more easily.
8
Family & togetherness
Stellar Gym is more than a club – we are a family. We stick together, celebrate together and are there for each other.
In everyday life: I am a good friend and teammate – even when things get difficult.
At every belt grading your child explains one star and gives an example from everyday life.
All belts in detail
A playful program for our youngest: coordination, courage, concentration and first techniques. Little kids earn their first four belts with this age-appropriate program. From age 7 they continue in the kids & teens program. Board breaks only with wooden boards, only under the coach's supervision. The boards are held or clamped by the coach.
1. GradingWhite-Yellow-White⏱ about 3 months of regular training · 50 €
Requirements
- At least 20 training sessions
- Active membership, belt and training clothes
- Exam fee: €50
Warm-up & fitness
- 1 minute jumping jacks
- Stand on one leg (10 seconds each side)
- Bear crawl and crab walk across the gym
- 5 squats
- Forward roll
- 20 seconds on the pads as fast as you can
Fighting stance & movement
- Fighting stance frontal: fists in front of your face, knees slightly bent
Board break
- Hammer fist on a wooden board 0.5 cm (spruce, 20 x 20 cm), coach holds
Hand and arm techniques
- Jab (lead straight)
- Punch (rear straight)
Kicks
- Front kick with the front leg
Defense: blocking, evading, countering
- Double block (both arms protect the head)
Combinations & pads/heavy bag
- Jab – punch on the pads
Self-defense
- Shout “Stop!” loud and clear
- Keep your distance: leave an arm's length of space
Theory & the 8 Stars
- ★ Star “Respect”: explain it and give an example from your everyday life
- What is your coach's name?
- Greeting in the gym: we say hello and shake hands
- What does “respect” mean?
2. GradingYellow-White-Yellow⏱ about 3 months since your last exam · 50 €
Requirements
- At least 24 training sessions since your last exam
- Exam fee: €50
Warm-up & fitness
- 10 tuck jumps
- 8 squats, 5 push-ups (knees allowed)
- 20-second plank
- Forward and backward roll
- 30 seconds on the pads as fast as you can
Fighting stance & movement
- Fighting stance, frontal and half-side
- Moving forward and back in fighting stance
Board break
- Palm strike on a 0.5 cm wooden board (spruce, 20 x 20 cm), coach holds
Hand and arm techniques
- Jab
- Punch
- Uppercut
Kicks
- Front kick, front and rear leg
- Knee strike
Defense: blocking, evading, countering
- Double block
- Ducking under a punch
Combinations & pads/heavy bag
- Jab – punch – front kick on the pads
Self-defense
- Shout “No!” and “Leave me alone!” loudly
- Break free from a wrist grab (thumb side)
Theory & the 8 Stars
- ★ Star “Focus”: explain it and give an example from your everyday life
- Know the emergency numbers 133 (police) and 144 (ambulance)
- Know Mom's or Dad's phone number by heart
- Why do we drink water during sports?
3. GradingYellow-Orange-Yellow⏱ about 3 months since your last exam · 50 €
Requirements
- At least 30 training sessions since your last exam
- Exam fee: €50
Warm-up & fitness
- 8 push-ups (knees allowed), 10 squats, 10 crunches
- 30 seconds plank
- 30 seconds skipping rope or skipping
- Cartwheel or side roll
- 30 seconds on the pads as fast as you can
Fighting stance & movement
- Fighting stance half-side, left and right
- Stepping sideways (sidestep) without crossing your legs
Board break
- Hammer fist or palm strike on a 0.5 cm wooden board (spruce, 20 x 20 cm), coach holds
Hand and arm techniques
- Jab, punch, uppercut
- Head hook
Kicks
- Front kick
- Roundhouse kick to stomach height
- Knee strike
Defense: blocking, evading, countering
- Double block against roundhouse kick
- Evading backwards (leaning back)
Combinations & pads/heavy bag
- 2 of your own combinations with 3 techniques
- Partner pad drill: holding the pads correctly
- Shadow boxing: show your own 20-second technique sequence
Self-defense
- Break free from a grab on your shirt
- Breakfalls: falling safely backwards
Theory & the 8 Stars
- ★ Star “Courage”: explain it and give an example from your everyday life
- What is allowed in the gym and what isn't?
- What do you do if a stranger wants to take you with them?
- Explain “being helpful”
4. GradingOrange-White-Orange⏱ about 3–4 months since your last exam · 50 €
Requirements
- At least 30 training sessions since your last exam
- Exam fee: €50
Warm-up & fitness
- 10 push-ups, 15 squats, 15 crunches
- 40-second plank
- 1 minute shadow boxing with footwork
- 45 seconds on the pads as fast as you can
Fighting stance & movement
- Hold your fighting stance and find the right distance to your partner
Board break
- Front kick (ball of the foot) or hammer fist on a 0.5 cm wooden board (spruce, 20 x 20 cm), coach holds
Hand and arm techniques
- Jab, punch, uppercut, head and body hooks
Kicks
- Front kick, roundhouse kick, side kick
- Knee strike
Defense: blocking, evading, countering
- Double block, ducking, evading backwards
- Countering: strike back right after the block
Combinations & pads/heavy bag
- 3 combinations with 3–4 techniques on the pads
- 1 minute heavy bag with hands and feet
- Shadow boxing: show your own 20-second technique sequence
Sparring
- 1 round technical sparring, hands only (very light, with the coach)
Self-defense
- Break free from a bear hug from the front
- Falling safely forwards and sideways
Theory & the 8 Stars
- ★ Star “Helpfulness”: explain it and give an example from your everyday life
- What protective gear do we wear and why?
- What are the belt colors in order?
Kids and teens wear belts with a stripe in the middle. There are 12 exams up to the kids' black belt. With a very good performance, the coach can allow you to skip a belt. From age 16 you can switch to the adult program. Board breaks only with wooden boards, only under the coach's supervision. The boards are held or clamped by the coach.
1. GradingWhite-Yellow-White⏱ At least 3 months of regular training · 50 €
Requirements
- At least 24 training sessions
- Exam fee: €50
Warm-up & fitness
- 2 minutes jumping jacks
- 20 tuck jumps
- 15 push-ups, 20 squats
- Forward and backward roll
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Fighting stance frontal, high guard
Board break
- Hammer fist on 1 wooden board 1 cm (spruce, 30 x 30 cm)
Hand and arm techniques
- Jab
- Punch
Kicks
- Front kick, front and rear leg
Defense: blocking, evading, countering
- Double block
- Ducking
Combinations & pads/heavy bag
- 4 combinations of punches and kicks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Self-defense
- Shout “No!”, “Stop!” and “Leave me alone!” loudly
Theory & the 8 Stars
- ★ Star “Respect”: explain it and give an example from your everyday life
- Emergency numbers 133 and 144, your parents' phone number
- Explain “being friendly” and “being helpful”
2. GradingYellow-White-Yellow⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- 25 squats, 20 push-ups
- 45 seconds plank
- 1 minute jump rope
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Fighting stance, frontal and half-side
- Moving forward, back and sideways
Board break
- Front kick on 1 wooden board 1 cm (spruce, 30 x 30 cm)
Hand and arm techniques
- Jab, punch
- Uppercut
Kicks
- Front kick
- Knee strike
- Roundhouse kick to stomach height
Defense: blocking, evading, countering
- Double block
- Ducking
- Evading backwards
Combinations & pads/heavy bag
- 5 combinations with 2–3 techniques
- Holding the pads correctly
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Breaking free from a wrist grab (same side and cross side)
Theory & the 8 Stars
- ★ Star “Discipline”: explain it and give an example from your everyday life
- Why do we warm up?
- Gym rules: punctuality, cleanliness, respect
3. GradingYellow-Orange-Yellow⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- Boxing pyramid 10-20-30-20-10
- 25 push-ups, 40 crunches
- 1 minute plank
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Fighting stance left and right (switching stance)
Board break
- 2 board breaks: front kick and palm strike on 1 wooden board 1 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- Jab, punch, uppercut
- Head hook
Kicks
- Front kick, roundhouse kick
- Side kick
Defense: blocking, evading, countering
- Double block also against roundhouse kick
- Sidestep (evading to the side)
Combinations & pads/heavy bag
- 5 combinations with 3 techniques
- 1 minute heavy bag, free
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round punches only, light contact
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Breaking free from a grab on your clothes
- Breakfalls backwards
Theory & the 8 Stars
- ★ Star “Honesty”: explain it and give an example from your everyday life
- What protective gear do I need?
- What do I do if someone is being bullied at school?
4. GradingOrange-White-Orange⏱ 3–4 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- Boxing pyramid 10-20-30-20-10
- 3 x 15 push-ups
- 25 squats with front kick
- 1 minute plank
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Half-side and frontal, sense of distance
Board break
- 2 board breaks: side kick and hammer fist on 1 wooden board 1 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- Jab, punch, uppercut
- Head and body hooks
Kicks
- Front kick, roundhouse kick, side kick
- Axe kick
Defense: blocking, evading, countering
- Blocking, ducking, evading
- Countering after a block
Combinations & pads/heavy bag
- 6 combinations with 3 techniques
- All kicks on the pads
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round kicks only
- 1 round punches only
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Breaking free from a bear hug from the front (over and under the arms)
- Breakfalls forwards and sideways
Theory & the 8 Stars
- ★ Star “Helpfulness”: explain it and give an example from your everyday life
- How long is a round in a kids' competition?
5. GradingOrange-Green-Orange⏱ 3–4 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- 40 roundhouse kicks per side
- 3 x 15 push-ups
- 1 minute 15 seconds plank
- 2 minutes jump rope
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Footwork: step forward and back, sidestep, pivot
Board break
- 2 board breaks: roundhouse kick and elbow on 1 wooden board 1 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All punches learned so far
- Backfist
Kicks
- Front kick, roundhouse kick, side kick, axe kick
- Low kick (thigh)
Defense: blocking, evading, countering
- Block against low kick (lift your leg)
- Evading and redirecting
Combinations & pads/heavy bag
- 6 combinations with 3–4 techniques
- 2 minutes heavy bag: start with hands, finish with a kick
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Pointfighting (light contact)
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Protection against an attack with a strike from above
- Breaking free from a hair pull
Theory & the 8 Stars
- ★ Star “Courage”: explain it and give an example from your everyday life
- What do you get a caution for in competition?
- What is healthy eating before training?
6. GradingGreen-White-Green⏱ 4–6 months · 75 €
Requirements
- At least 40 training sessions
- Exam fee: €75
Warm-up & fitness
- 50 roundhouse kicks per side
- 3 x 20 push-ups
- 30 jump squats
- 25 burpees
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Switch stance while moving
Board break
- 2 board breaks: side kick with a step and knife hand on 1 wooden board 1 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All punches, backfist also spinning
Kicks
- Hook kick
- Crescent kick (inside and outside)
- Knee strike in the clinch
Defense: blocking, evading, countering
- Counters against jab, punch and roundhouse kick
- Parrying (pushing a punch away with your hand)
Combinations & pads/heavy bag
- 7 combinations with 3–4 techniques
- 2 minutes pads with the coach
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Breaking free from a choke from the front
- Defense against a push to the chest
Theory & the 8 Stars
- ★ Star “Self-control”: explain it and give an example from your everyday life
- What are you allowed to hit in Pointfighting?
- How do I behave as a winner and as a loser?
- Written theory test (rules, technique names, first aid, 8 Stars)
7. GradingGreen-Blue-Green⏱ 4–6 months · 75 €
Requirements
- At least 40 training sessions
- Exam fee: €75
Warm-up & fitness
- Boxing pyramid 10-20-30-40-30-20-10 with kicks
- 4 x 15 push-ups
- 1 minute 30 seconds plank
- 30 burpees
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Side-on, half-side and frontal
Board break
- 3 board breaks: back kick, roundhouse kick, elbow on 1 wooden board 1 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All punches
- Elbow (pads only)
Kicks
- Back kick
- Side kick and roundhouse kick with a step
- Double kick (twice with the same leg)
Defense: blocking, evading, countering
- Block and counter against all kicks
- One-arm block against backfist
Combinations & pads/heavy bag
- 7 combinations, one of them with a spinning technique
- 2 minutes heavy bag, close range
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round kicks only
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Chokes from the side and from behind
- Escaping on the ground (bridge)
Theory & the 8 Stars
- ★ Star “Focus”: explain it and give an example from your everyday life
- What equipment is mandatory in competition?
- What does discipline mean in everyday life?
- Written theory test (rules, technique names, first aid, 8 Stars)
8. GradingBlue-White-Blue⏱ 4–6 months · 75 €
Requirements
- At least 45 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 40 roundhouse kicks, 40 axe kicks, 40 side kicks per side
- 4 x 20 push-ups
- 40 squats with front kick and punches
- 40 burpees
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Moving in a circle, holding the center of the ring
Board break
- 3 board breaks on 1 wooden board 1.5 cm (spruce, 30 x 30 cm) each (under age 10: 1 cm): side kick, back kick, knife hand
Hand and arm techniques
- Jab, punch, uppercut, hook, backfist, also jumping
- Elbow
Kicks
- Front kick, axe kick, roundhouse kick, low kick, side kick, crescent kick, hook kick, back kick
Defense: blocking, evading, countering
- Ducking, double block, sidestep, block against low kick
- Evading backwards and redirecting
Combinations & pads/heavy bag
- 7 combinations with 3–4 techniques
- All kicks on pads or heavy bag
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round kicks only, 1 round punches only
- 1 round Light Contact, 2 rounds Pointfighting
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Defense against a strike from above and from the side
- Bear hug over and under the arms
- Ground fighting basics
Theory & the 8 Stars
- ★ Star “Family & togetherness”: explain it and give an example from your everyday life
- How long is a round? What do you get a caution for?
- Why do I wear protective gear?
- Written theory test (rules, technique names, first aid, 8 Stars)
9. GradingBlue-Brown-Blue⏱ 4–6 months · 75 €
Requirements
- At least 45 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 325 mixed kicks
- 4 x 20 push-ups, 4 x 25 crunches
- 3 minutes wall sit
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Changing distance: long range, mid range, close range
Board break
- 3 board breaks on 1 wooden board 1.5 cm (spruce, 30 x 30 cm) each (under age 10: 1 cm): spinning roundhouse kick, jumping front kick, hammer fist
Hand and arm techniques
- All punches and arm techniques, also spinning
Kicks
- Spinning roundhouse kick
- Spinning hook kick
- Foot sweep
Defense: blocking, evading, countering
- Direct counter (timing) against jab and roundhouse kick
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations with 3–4 techniques
- 2 minutes heavy bag with distance changes
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round light kickboxing (Kick-Light)
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Defense against a stick attack from above
- Escaping a headlock
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- First aid: what do I do if someone collapses?
- Call out a warm-up round for the group
- Written theory test (rules, technique names, first aid, 8 Stars)
10. GradingBrown-White-Brown⏱ 6 months · 75 €
Requirements
- At least 50 training sessions
- Exam fee: €75
Warm-up & fitness
- 390 mixed kicks
- 5 x 20 push-ups, crunches, squats
- 2 minutes plank
- 50 burpees
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- All fighting stances solid, smooth footwork
Board break
- 3 board breaks on a wooden board 1.5 cm (spruce, 30 x 30 cm) (under age 10: 1 cm): side kick on 2 boards, spinning back kick, elbow
Hand and arm techniques
- All punches and arm techniques, spinning and jumping
Kicks
- All kicks, also jumping (front kick, roundhouse kick, side kick)
Defense: blocking, evading, countering
- Blocking, evading, redirecting and countering against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 1 minute heavy bag with tasks (e.g. hands only, kicks only, close range)
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round Kick-Light
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Defense against two attackers (basic principle: distance, way out)
- Knife defense basic rules: distance, escape
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- Explain CPR (cardiopulmonary resuscitation)
- Healthy eating for athletes
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Help as helper coach in 2 kids' sessions
- 1 tournament or 1 seminar
11. GradingBrown-Black-Brown⏱ 6 months · 75 €
Requirements
- At least 50 training sessions
- Exam fee: €75
Warm-up & fitness
- 455 mixed kicks
- 5 x 25 push-ups, crunches, squats
- 3 minutes wall sit, 2 minutes plank
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Show and explain the fighting stance and footwork
Board break
- 4 board breaks on a wooden board 2 cm (spruce, 30 x 30 cm) (under age 13: 1.5 cm): jumping side kick, spinning back kick, spinning hook kick, knife hand
Hand and arm techniques
- Repeat and refine all techniques
Kicks
- Repeat and refine all kicks, also spinning and jumping
Defense: blocking, evading, countering
- Direct timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- Show your own combination of 6 techniques
- 6 x 1 minute heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 2 rounds Kick-Light
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- Fighting multiple opponents (guided drill)
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- First aid: show the recovery position
- Explain the Pointfighting and Light Contact rules
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 3 kids' sessions as helper coach
- 1 tournament or 1 seminar
12. GradingBlack-White-Black⏱ 9 months · kids' black belt · 300 €
Requirements
- At least 60 training sessions
- Exam fee: €300
Warm-up & fitness
- 520 mixed kicks
- 5 x 25 push-ups, crunches, squats
- 65 burpees
- 3 minutes plank
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Be able to explain and correct all fighting stances
Board break
- 5 board breaks on a wooden board 2 cm (spruce, 30 x 30 cm) (under age 13: 1.5 cm): jumping side kick on 2 boards, spinning back kick, spinning roundhouse kick, elbow, free technique; all in a row in max. 2 minutes
Hand and arm techniques
- All hand and arm techniques to perfection
Kicks
- All kicks to perfection, spinning and jumping
Defense: blocking, evading, countering
- Blocking, evading, redirecting and timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- Combination set by the examiner
- Explain a pad drill to a younger student
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 2 rounds Kick-Light
- 1 extra round against changing partners
- 1 round endurance sparring against 2 partners (1 minute each, without a break)
Self-defense
- All self-defense techniques from previous belts
Theory & the 8 Stars
- ★ Short talk: How do I live the 8 Stars in training and in everyday life?
- Short talk (3–5 minutes): What does martial arts mean to me?
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 5 sessions as helper coach
- 2 tournaments or seminars
- From age 16 you can switch to the adult brown belt, from age 18 to the 1st Dan
Adults wear single-color belts. The half belts (e.g. Yellow-Orange) are recommended so you always have a goal to work toward. At a very good level, the coach can let you skip a belt. From Brown on, minimum ages and longer waiting times apply. Board breaks only with wooden boards, only under the coach's supervision. The boards are held or clamped by the coach.
1. GradingWhite⏱ After about 2–3 months of training · 50 €
Requirements
- At least 24 training sessions
- Exam fee: €50
Warm-up & fitness
- 3 minutes jump rope
- 25 push-ups, 40 crunches, 40 squats
- 1 minute plank
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Fighting stance, frontal and half-side, guard, basic steps
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: hammer fist and front kick
Hand and arm techniques
- Jab, punch
Kicks
- Front kick, front and rear
- Knee strike
Defense: blocking, evading, countering
- Double block, ducking
Combinations & pads/heavy bag
- 4 combinations with 2–3 techniques
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Self-defense
- Breaking free from a wrist grab
- Stable stance and a loud “Stop!”
Theory & the 8 Stars
- ★ Star “Respect”: explain it and give an example from your everyday life
- Behavior in the gym, hygiene, protective gear
2. GradingYellow⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- 5 minutes jump rope
- 3 x 20 push-ups, crunches, squats
- 1 minute 30 seconds plank
- Endurance test: 2 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Left and right stance, step forward/back, sidestep
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: rear-leg front kick and palm strike
Hand and arm techniques
- Jab, punch, uppercut, head hook
Kicks
- Front kick, roundhouse kick, side kick
Defense: blocking, evading, countering
- Double block also against roundhouse kick
- Evading backwards
Combinations & pads/heavy bag
- 5 combinations with 3 techniques
- 2 minutes heavy bag, free
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round technical sparring, punches only
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Breaking free from a clothing grab and a bear hug from the front
Theory & the 8 Stars
- ★ Star “Discipline”: explain it and give an example from your everyday life
- Why do we warm up and stretch?
3. GradingYellow-Orange⏱ 3 months · 50 €
Requirements
- At least 30 training sessions
- Exam fee: €50
Warm-up & fitness
- Boxing pyramid 10-20-30-40-30-20-10
- 3 x 25 push-ups, crunches, squats
- 25 burpees
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Sense of distance, circling the opponent
Board break
- 2 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: side kick and elbow
Hand and arm techniques
- All straight punches and hooks, body hooks
Kicks
- Front kick, roundhouse kick, side kick, axe kick
- Low kick
Defense: blocking, evading, countering
- Block against low kick
- Parrying straight punches
Combinations & pads/heavy bag
- 6 combinations with 3 techniques
- 2 x 2 minutes heavy bag
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 1 minute of your own form with all techniques of your belt
Sparring
- 1 round punches only
- 1 round kicks only
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Bear hug from behind (over and under the arms)
Theory & the 8 Stars
- ★ Star “Honesty”: explain it and give an example from your everyday life
- Target areas in Pointfighting and kickboxing
4. GradingOrange⏱ 3 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- 260 mixed kicks
- 4 x 20 push-ups, crunches, squats
- 40 burpees
- 2 minutes plank
- Endurance test: 3 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Side-on, half-side and frontal
Board break
- 3 board breaks on 1 wooden board 2 cm (spruce, 30 x 30 cm) each: roundhouse kick, side kick, knife hand
Hand and arm techniques
- Backfist, elbow (pads)
Kicks
- Hook kick, crescent kick (inside and outside)
Defense: blocking, evading, countering
- Countering after a block, sidestep with counter
Combinations & pads/heavy bag
- 7 combinations with 3–4 techniques
- 3 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 1 round Pointfighting
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Chokes from the front and from the side
- Breakfalls
Theory & the 8 Stars
- ★ Star “Helpfulness”: explain it and give an example from your everyday life
- Rules: caution, warning, disqualification
5. GradingOrange-Green⏱ 3–4 months · 50 €
Requirements
- At least 36 training sessions
- Exam fee: €50
Warm-up & fitness
- 325 mixed kicks
- 4 x 25 push-ups, crunches, back extensions, squats
- 50 burpees
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Switch stance while moving
Board break
- 3 board breaks: side kick on 2 boards, back kick and elbow on 1 wooden board 2 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All punches, spinning backfist
Kicks
- Back kick
- Knee strike in the clinch
Defense: blocking, evading, countering
- Evading and redirecting, counters against kicks
Combinations & pads/heavy bag
- 7 combinations
- 2 minutes pads, close range
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Choke from behind
- Escaping a headlock
Theory & the 8 Stars
- ★ Star “Courage”: explain it and give an example from your everyday life
- Healthy eating and recovery
- Written theory test (rules, technique names, first aid, 8 Stars)
6. GradingGreen⏱ 4 months · 75 €
Requirements
- At least 40 training sessions
- Exam fee: €75
Warm-up & fitness
- 390 mixed kicks
- 5 x 20 push-ups, crunches, back extensions, squats
- 65 burpees
- 3 minutes wall sit
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Long range, mid range, close range
Board break
- 3 board breaks: back kick on 2 boards, spinning roundhouse kick and knife hand on 1 wooden board 2 cm (spruce, 30 x 30 cm) each
Hand and arm techniques
- All hand and arm techniques
Kicks
- Spinning roundhouse kick, spinning hook kick
- Foot sweep
Defense: blocking, evading, countering
- Direct timing against jab and roundhouse kick
Combinations & pads/heavy bag
- 7 combinations, one with a spinning technique
- 4 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 1 round Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing without low kick
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Defense against a strike from above and from the side
- Ground fighting basics
Theory & the 8 Stars
- ★ Star “Self-control”: explain it and give an example from your everyday life
- Pointfighting and Light Contact rules
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 1 session as assistant coach
7. GradingGreen-Blue⏱ 6 months · 75 €
Requirements
- At least 45 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 455 mixed kicks
- 5 x 25 push-ups, crunches, back extensions, squats
- 3 minutes plank
- Endurance test: 4 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Ring tactics: avoid the corner, stay in the center
Board break
- 3 board breaks: jumping front kick, spinning hook kick, elbow on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- All techniques, also jumping (backfist)
Kicks
- Jumping front kick and roundhouse kick
- Spinning side kick
Defense: blocking, evading, countering
- Blocking, evading, redirecting against all attacks
Combinations & pads/heavy bag
- 8 combinations with 3–4 techniques
- 5 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing with low kick
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Defense against a stick attack
- Knife: basic rules (distance, escape)
Theory & the 8 Stars
- ★ Star “Focus”: explain it and give an example from your everyday life
- Structure of a training session: warm-up, main part, cool-down
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 2 sessions as assistant coach
- 1 tournament or 1 seminar
8. GradingBlue⏱ 6 months · 75 €
Requirements
- At least 50 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 520 mixed kicks
- 5 x 25 push-ups, crunches, back extensions, squats (women 4 x 20)
- 80 burpees
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- All fighting stances, smooth footwork
Board break
- 4 board breaks: jumping side kick on 2 boards, spinning back kick on 2 boards, spinning roundhouse kick, knife hand (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- All hand and arm techniques, also spinning and jumping
Kicks
- All kicks, also spinning and jumping
Defense: blocking, evading, countering
- Direct timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag (punches → kicks, kicks → punches, close range, distance changes, knees/elbows, free)
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 2 minutes of your own form with all techniques of your belt
Sparring
- 2 rounds Light Contact
- 2 rounds Pointfighting
- 1 round kickboxing
- 1 round Thai boxing
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents (basic principles)
Theory & the 8 Stars
- ★ Star “Family & togetherness”: explain it and give an example from your everyday life
- First aid: talk to the person, call for help, recovery position
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- 3 sessions as assistant coach
- 1 tournament or 1 seminar
9. GradingBlue-Brown⏱ 6 months · 75 €
Requirements
- At least 55 training sessions
- 1 tournament or seminar
- Exam fee: €75
Warm-up & fitness
- 520 mixed kicks
- 5 x 30 push-ups, crunches, back extensions, squats (women 5 x 20)
- 5 minutes wall sit
- Endurance test: 5 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Side-on, half-side, frontal – switch tactically
Board break
- 4 board breaks: side kick on 3 boards, spinning hook kick, jumping spinning back kick, elbow on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- Repeat and refine all techniques
Kicks
- Repeat and refine all techniques (from age 40 without jumping)
Defense: blocking, evading, countering
- Blocking, evading, redirecting, direct timing
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 2 x 2 min. Light Contact
- 2 x 2 min. Pointfighting
- 1 x 2 min. kickboxing without low kick
- 1 x 2 min. kickboxing with low kick
- 2 x 2 min. Thai boxing (from age 45, 6 rounds are enough)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- Explain CPR (cardiopulmonary resuscitation)
- Sports nutrition basics
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 5 sessions
- 1 tournament or 1 seminar
10. GradingBrown⏱ 9 months · minimum age 16 · 75 €
Requirements
- At least 70 training sessions
- First aid course (not older than 2 years)
- Exam fee: €75
Warm-up & fitness
- 650 mixed kicks
- 5 x 30 push-ups, crunches, back extensions, squats (women 5 x 20)
- 100 burpees in max. 10 minutes
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Show and explain all fighting stances
Board break
- 5 board breaks: jumping side kick on 3 boards, spinning back kick on 2 boards, spinning roundhouse kick, double break (2 boards at the same time, 2 holders), knife hand on 2 boards (wooden board 2 cm (spruce, 30 x 30 cm))
Hand and arm techniques
- Jab/punch, uppercut, backfist, hook, elbow (high, low, sideways, spinning)
Kicks
- Jumping front kick, roundhouse kick, side kick
- Hook kick and back kick, spinning/jumping
- Spinning crescent kick, axe kick, low kick, foot sweep, knee
Defense: blocking, evading, countering
- Blocking, evading, redirecting and direct timing against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- 8 combinations
- 6 x 2 minutes heavy bag with tasks
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 8 rounds of 2 minutes in different disciplines (Light Contact, Pointfighting, kickboxing, Thai boxing)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- Fighting multiple opponents
Theory & the 8 Stars
- ★ Name all 8 Stars and give your own example for two of them
- Written paper: one training session (1 page)
- Written exam sheet
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 6 sessions
- 1 tournament or 1 seminar
- Basic referee course recommended
11. GradingBlack · 1st Dan⏱ 1 year · minimum age 18 · 300 €
Requirements
- At least 100 training sessions since Brown
- First aid course (not older than 2 years)
- Exam fee: €300
Warm-up & fitness
- 780 mixed kicks
- Strength and endurance test as set by the examiners
- 100 burpees in max. 8 minutes
- Endurance test: 6 minutes pads/heavy bag full power, without a break
Fighting stance & movement
- Teach and correct fighting stances
Board break
- 6 board breaks in max. 3 minutes: jumping side kick on 3 boards, jumping spinning back kick on 2 boards, 360° roundhouse kick, spinning hook kick, elbow on 3 boards, speed break (free-hanging board) (wooden board 2 cm (spruce, 30 x 30 cm)); women and from age 45, 1 board less each
Hand and arm techniques
- All hand and arm techniques to perfection
Kicks
- All kicks to perfection, spinning and jumping
Defense: blocking, evading, countering
- Direct timing and counters against all attacks
- Defense drill: 1 minute defending and countering attacks from 2 partners
Combinations & pads/heavy bag
- The exam committee sets the combinations
- Explain techniques to a student
- Combinations called out by the examiner, right and left
- Shadow-boxing routine: 3 minutes of your own form with all techniques of your belt
Sparring
- 9 rounds of 2 minutes: Light Contact, Kick-Light, Thai boxing, Full Contact, K-1, boxing, Pointfighting (from age 45, 7 rounds)
- 1 extra round against changing partners
- 1 round “Gauntlet”: 3 fresh partners, 1 minute each without a break
Self-defense
- All self-defense techniques, also against multiple attackers
Theory & the 8 Stars
- ★ Short talk: How do I live the 8 Stars in training and in everyday life?
- Written paper (at least 5 pages)
- Exam sheet
- Written theory test (rules, technique names, first aid, 8 Stars)
Additional requirements
- Lead 12 sessions
- 2 tournaments or seminars
- First aid course
- Dan exam arranged with the federation
The exam program follows the belt system of WKU World, of which Stellar Gym is a member.